This Millennial’s Guide to Healthy Eating

Having a nutrition background, people often inquire what I eat for meals or snacks and if I ever eat out. While I occasionally enjoy dining out, I prefer cooking my own meals when ever possible because, not only can I control what ingredients are being used and how much, but I also feel 10x better after a home cooked meal.

At 25 years old, I understand how lack of time, low finances, and even the desire to prepare meals can be challenging when trying to lead a healthy lifestyle. Thanks to these obstacles, I’ve found ways to prepare easy meals that are healthy and affordable that I am sharing with you. Personally, I don’t consume a lot of meat solely because it’s hard for my body to digest and I find my body functions better with plant based proteins. That being said, if you’re a meat lover, please feel free to incorporate your favorite organic animal protein to any meal! You can also alter any recipe to your preference!


Pumpkin Oatmeal with Chia Seeds

  • ½ cup oats
  • Dollop of canned pumpkin (not pumpkin pie filling)
  • Spoon full chia seeds
  • Spices: dash nutmeg, cinnamon & pumpkin pie spice (omit/add whatever you like)
  • 1/5 green apple, cubed
  • Sprinkle of dried cranberries

Cook oatmeal via your preference (I find it easiest to just microwave with water). When done cooking, add canned pumpkin, chia seeds & spices and mix. Add green apple & cranberries and enjoy!

Lunch or Dinner:

Sweet Potato & Black Bean Salad

  • 1 small sweet potato
  • ¼ cup black beans
  • ½ jalapeno, diced (optional)
  • Romaine lettuce, chopped
  • Olive oil
  • Spices: salt & pepper, cayenne, garlic, oregano
  • Feta cheese
  • Salsa or Sriracha

Cook sweet potato. While potato is cooking, cut a few leaves of romaine and place into a bowl or container to eat. Place black beans & diced jalapeno into a small cup to microwave after sweet potato is done. When sweet potato is finished cooking, cut into little cubes and place into small bowl. Add a little olive oil (~1.5 tbsp) & spices and mix.

Toss sweet potato on top of romaine. Microwave black beans & then mix in with sweet potato & romaine. Top with feta cheese, salsa and/or chopped avocado.

Lunch or Dinner:

Mediterranean Pasta

  • 1 Package/box of pasta
  • Olive oil
  • Sun-dried tomatoes
  • Marinated Artichokes
  • Black olives, sliced
  • Corn
  • Feta cheese
  • Spices: salt, pepper, cayenne, oregano, garlic

Cook pasta according to directions. When pasta is done cooking, drain & place into large bowl. Add olive oil, desired spices, sun-dried tomatoes, artichokes, black olives and corn. Mix well and taste. Add more/less of anything based on your personal taste! Add in feta cheese and mix. Tastes great warm or cold.

*This is a meal where you can add in protein (turkey, chicken, edamame, white beans) to be more filling


Greek Yogurt Pumpkin Bread

This bread is a filling snack/treat and delicious!! Click here for recipe.

Warm Cinnamon Apple Slices

  • 1 apple (red or green), sliced (optional to remove skin)
  • Organic raw honey
  • Cinnamon

Preheat oven to 400 degrees F. Toss apple slices, a couple tablespoons of honey, and about 1 teaspoon cinnamon (add more/less to taste). Place foil on baking sheet then top with coated apple slices. Bake for about 10 minutes on each side, or until slices are golden brown and tender.


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